The 3 rules of the Ultimate Grind

The Ultimate Grind is a lot of fun if you follow the 3 rules!

As I say at the beginning of every season, the Ultimate Grind is the best exercise program anywhere…if you do it right.

So again, this begs the question, “How do you do it right?”

You’ll be in good shape as long as you follow the 3 rules of the Ultimate Grind:

Rule #1 “Form Over Glory”

Never compromise your form just to do a “more intense” variation of an exercise. As you know, every exercise we do has modifications and progressions, which is why participants at all fitness levels can exercise side by side. If you perform a progression that your body’s not ready for, you’re not being safe…and safety is the #1 rule of the Ultimate Grind.

Rule #2 “Don’t Fake It”

Many of our exercises are technical(the deadlift, the squat,the 45 degree row, even the pushup and the shoulder press), which means there’s a right way to do them and a wrong way to do them. When you’re starting out, it’s easier to do them the wrong way….don’t let yourself do it! These exercises build the foundation for everything you will do in the future….listen to your coach and do them right!

Rule #3 “Don’t Skip Workouts”

Sure…things come up and you might not be able to make every single Ultimate Grind workout. That’s OK, but if you miss a workout, exercise on your own. Don’t know what to do? Here are some “fill in” workouts that you can do whether you’re participating in the FLAGSHIP PROGRAM or the POWER-BLAST PROGRAM

So whether you’re new to the Ultimate Grind, or a seasoned veteran…you won’t go wrong if you follow these 3 rules!

Every Flagship Ultimate Grind Workout is….

DIFFERENT – During a 6-week Ultimate Grind season, you’ll participate in a variety of workouts including our specially designed relays, supersets, and our “Yoga-flex” workout. No two workouts will be the same.

PERSONALIZED – Every workout will begin with your own personalized warm-up routine designed to correct your most critical muscle imbalance. Regardless of your fitness level or fitness goals, the UGFP’s system of differentiated fitness instruction will allow you to experience workouts perfectly designed to fit your specific fitness needs.

TOTAL BODY – Each session will give you a complete workout, strength training every major muscle group in your body.

CARDIO – Our workouts keep your heart pumping continuously. You’ll get a complete cardio workout without ever stepping on a treadmill.

PROGRESSIVE – Each workout builds on the previous, as does every 6-week Ultimate Grind season. That being said, each workout is perfect for all fitness levels. Our system of differentiated fitness instruction provides all participants with a safe, yet challenging workout.

SAFE – Above all else, we pride ourselves on providing safe, injury-free workouts. Our emphasis on corrective exercise, balance, and core strength will help you stay injury-free for the rest of the week too.

Exercise When Nobody’s Looking

Add a challenge to your plank by lifting your opposite arm and leg

It’s time to exercise….That means you need to make sure you’re wearing your special exercise clothes, you know, those spandex pants with the matching form-fitting t-shirt and socks….make sure you go to your special exercise location, your gym that’s 20 minutes away…and make sure you have time to do at least 60 minutes of cardio, 45 minutes of strength training, and save at least 20 minutes to make small talk with your friends at the gym.

I don’t know about you….but my typical client doesn’t have that kind of time on their hands!
You kidding!….As soon as their kids, spouse, or boss get the first hint that they are awake…exercise time is officially over!

That’s why I say “exercise when nobody’s looking!”

I know…we should be proud of our exercising…we should get the whole family to exercise together…our friends and family should support us in our fitness goals.

But let’s be realistic…if you can organize one family fitness activity a week, you’ve hit the jackpot!
As for Monday through Friday, you have to take what you can get!

If you have the time to get to the gym, or participate in a group exercise group 2 or 3 times a week, great!…Do it!

For those other days, try my “exercise when nobody’s looking” plan.
First thing in the morning, before you jump in the shower, squeeze in a 15-20 minute workout…warm up and stretching included. Here’s the plan:

1) Start with 6 minutes of core exercises or low-impact cardio
2) Move to 9 minutes of higher-impact exercises
3) Finish with 3 minutes of static stretching

I like to vary these “secret workouts.” If I focus on arms, legs, and core one day, I’ll focus on legs, shoulders, and cardio the next day. Or…I’ll just do a little of everything. Here’s an example of a “secret workout” I’ll do if I’m pressed for time:

1) Planks, cobra, high knees, and body weight squat presses. 30 seconds each set (I’ll set my stopwatch). I’ll repeat this 3 times for a total of 6 minutes.
2) T-Pushups, V (or “Jackknife”) Sit-ups, and Burpees. 1 minute for each set, repeat 3 times.
3) Stretch hamstrings/calves, hip flexors, and chest…holding each stretch for 30 seconds.

I’ll be done with this routine in 18 minutes…before anybody even realizes that I started exercising in the first place! Give it a try!